RE:Born personal training in Poole, bring you information on why women shouldn’t be afraid of gaining muscle.
1. You’ll Have Less Body Fat
Muscle mass is the best defense against getting fat. For example, one study compared a 12-week periodized resistance training protocol using loads ranging from 60 to 80 percent of maximal with a muscular endurance protocol using light loads with 15 to 30 reps on body composition in women. The women that did the periodized program lost nearly 5 kg of body fat, gained about 3 kg of muscle, and had dramatic increases in strength. The women who did the high rep, light load muscular endurance program lost NO fat and gained no muscle. They didn’t get stronger either!
It’s okay to start getting strong at a young age. Studies show that girls from age 7 on up can develop equal strength as boys of the same age. Plus, in young girls, having a stronger handgrip, and more lower and upper body strength are all associated with better body composition, lower BMI, and greater functional ability as measured by vertical jump. By developing strength at a young age, you’ll set yourself or your kids up for a lean and strong future!
2. You’ll Look Better in Clothes…and Without Them
Strong, developed muscles can give women curves—glutes and abs with muscle development are much more aesthetically pleasing to the male eye—and you’ll look better in clothes. Perhaps more important than conforming to the male gaze is research that suggests that building strength by training is an effective way for women to take control of their body image.
Once you have a tool to help you get the body you desire, you’ll feel empowered. I guarantee that achieving personal records and squatting or deadlifting more than you weigh will make you feel and look awesome.
3. You’ll Have a Healthier Baby and A Leaner Pregnancy
A recent study found that pregnant women who participated in an aquatic resistance training program for 6 months until the start of the third trimester had healthier babies than a control group. The offspring had better insulin sensitivity over the first year, and less chance of being big or small at birth (both markers of poorer health and risk of disease development).
The women in the training group gained significantly less weight and had much better glucose tolerance throughout the study. There were no cases of gestational diabetes in the training group, whereas half of the women in the control group developed gestational diabetes.
4. You’ll Have Less Disease Risk: Cancer, Diabetes, etc.
As mentioned in part 1, the more muscle and bone you have, the greater the acid buffering power your body has, which correlates with a better immune system and higher levels of the endogenous antioxidant, glutathione. Lower glutathione is a primary predictor of fatal disease risk, especially cancer.
A new study has linked lower handgrip strength, which is correlated with low muscle mass in women, with poor health and a much greater risk of developing a number of chronic diseases. In women, stroke, poor posture (kyphosis), history of a fall, hyperthyroidism, and anemia were associated with a weak handgrip.
5. You’ll Have Better Posture
If you lift smart, you will develop structural balance, which basically means your muscles will be coordinated to help you move well and have better posture. A strong lower back and core will help you stand up tall, keep your abdomen tight, and avoid back pain. A stronger upper back will give you the ability to roll your shoulders back by retracting your shoulder blades.
More strength will help you develop better body awareness so that you keep you head in line with your spine (not sticking forward), and your movement patterns will be smoother. You’ll look and feel more confident, and people will have more respect for you!
6. You’ll Have Better Balance and Flexibility
A study of untrained women who participated in a 10-week resistance training program showed that they improved their balance by doubling the amount of time they could stand on one foot with outstretched arms from 43 seconds to 85 seconds. These women increased lower body strength by 32 percent and gained an average of 20 kilos on their leg press 1RM. The also decreased body fat by 2.2 percent!
Better flexibility isn’t a given because it depends on a variety of factors including whether you stretch or get body work on a regular basis. But, studies do indicate that women who perform better on tests of lower body strength have better flexibility. Naturally, a more active lifestyle will help you maintain flexibility and avoid immobilizing injuries, such as injury to the rotator cuff, hip, or knee.
7. You’ll Have A Better Mental Outlook
The 10-week study of women mentioned in #6 also found positive changes in the participants’ mental outlook from strength training. These women demonstrated greater physical confidence, much fewer mood disturbances and feelings of depression, and they had less fatigue by the end of the study.
8. You’ll Have a Stronger Immune System
Lifting weights improves gene activity and enhances the body’s natural antioxidant system so that it is ready to launch an assault when exposed to viruses. Research shows that people who do moderate to vigorous training get sick much less often than those who are inactive—one study found a 43 percent lower incidence of getting a cold during the winter months.
9. You’ll Age Better
Greater muscle mass percentage in older women is strongly associated with better mobility, faster gait speed, lower body weight, and lower fat mass. Gaining muscle now will help you stay leaner, maintain stronger bones, and avoid pain as you age.
10. You’ll Live Longer
At least six studies have shown that women who have more muscle mass will live longer. Being stronger means you’ll have better mobility and muscle power as you get older, which is another primary indicator of longevity.
A related bonus is that by getting strong, lean, and muscular at a young age, you’ll avoid what is being called sarcopenic-obesity, or being fat and having low muscle mass when you are old. Although it’s unclear whether older people gain fat first or lose muscle first, these two physiological actions go hand in hand. Once you start losing muscle, you are just about guaranteed to get fat if you don’t take action by lifting some iron!
Referenced from Charles Poliquin.
Many people think that sugar is okay in moderation, or that there are sweeteners that are better for us because they are raw, natural, or come from a plant. Just because it’s raw and plant-based doesn’t mean it won’t make you fat!
All sweeteners except artificial ones come from plants—refined sugar, brown sugar, molasses, evaporated cane juice, raw sugar, organic cane sugar, agave, maple syrup, fructose, juice concentrates, and corn syrup—they are all completely natural. Honey, the remaining sweetener, contains vitamins, antioxidants, and is thought to enhance the immune system, but if fat loss is your goal, it should be avoided because of the high fructose content.
To help you make your own informed decision about sugar intake, this article will look at how the body processes different forms of sugar and what the research tells us about sugar and health risks.
What Is Sugar?
For the purpose of this article, sugar includes all the sweeteners that are produced from sugar cane, sugar beets, corn, fruit, honey, agave, maple syrup, and fructose. White and brown sugar, evaporated can juice, raw sugar, and molasses are all made up of a sugar molecule called sucrose, which is about half fructose and half glucose.
Glucose is the sugar that is turned into glycogen and stored in the cells for energy, or if there is too much of it, it is turned into fat. Glucose isn’t sweet by itself, but when paired with fructose in an equal ratio it is what we know as sugar. If you need to replenish energy stores quickly after a very intense workout, glucose is the best choice, but from a body composition perspective it should be avoided.
Fructose is the sugar that is found in fruits and some vegetables, and it makes up at least 48 percent or more of all the sweeteners mentioned here. Fructose is metabolized by the liver and it doesn’t raise insulin. Still, studies show that eating foods with added fructose can put you at greater risk of diabetes, and lead to significant fat gain, especially visceral belly fat.
Orange and grape juice concentrates contain slightly more than half fructose, with the rest being glucose. High-fructose corn syrup is 55 percent fructose and 45 percent glucose, whereas agave is 88 percent fructose and 12 percent glucose, which is the reason that agave is not the wonder sweetener that it has been marketed to be. It is true agave has a low-glycemic index since it is mostly fructose, but that whopping dose of fructose appears to wreck metabolic havoc on the body.
The Problem With Sugar
There is a serious flaw with the argument that sugar is okay in moderation. Humans don’t seem to be able to control themselves when it comes to sugar intake. And for good reason: Sugar has the effect of altering hormone response and brain function so that we are driven to eat more of it.
Wakefulness, energy expenditure, and the brain’s reward center are all downregulated when we eat sugar. A network of transmitters in the brain respond to the food you eat, and if you eat carbs, especially sugary carbs, the network is inhibited, slowing energy use and making you less alert. For example, dopamine signaling is reduced so you feel less pleasure and want more sweets, while the hormone leptin, which suppresses hunger and signals fullness, is not elevated.
Humans aren’t to “blame” for loving sugar or being unable to control their intake since it basically hijacks the brain to persistently crave more sugar, a craving that the vast majority of humans are not able to overcome. And many people eat some if not lots of processed foods, nearly all of which contain some added sugar, making their intake that much higher and intensifying their cravings. Therefore, if you or your children eat foods with added sugar on a regular basis, there’s little doubt that you are getting too much, and putting yourself at risk of insulin resistance, diabetes, obesity, and disease.
If you don’t eat processed foods EVER, you have a shot at completely avoiding sugar, or choosing to eat it only in severe moderation. However, if are trying to lose fat, completely avoiding sugar is the best solution.
The Problem With Fructose
Fructose was originally thought to be a great alternative to sucrose because it doesn’t affect insulin. Recent research shows that when you consume food or beverages with added fructose, it will slow your metabolic rate, halt fat burning in the body, and the liver will turn any excess fructose into fat very quickly.
For example, a study in the European Journal of Clinical Nutrition compared the effects of eating a diet that was high in fructose-based carbohydrates with one that included mainly glucose-derived carbs on body composition in overweight individuals. Researchers had participants eat a diet that was 15 percent protein, 30 percent fat, and 55 percent carbohydrate (30 percent was complex carbs and 25 percent was either fructose or glucose) for 10 weeks.
Both groups gained fat, but the fructose group gained more fat, most of which was visceral belly fat. They also decreased their resting metabolic rate, meaning they burned fewer calories at rest after the 10 weeks, which is never a good thing because it will lead to an excess energy balance and fat gain. Fat burning was also decreased in the group that ate the fructose, which is a very unfavorable result because it leads to fat accumulation in the liver and decreased insulin sensitivity.
Other studies provide additional evidence that fructose is bad news: A Harvard review of 300,000 people found that for each 12-ounce serving of high-fructose corn syrup sweetened beverage ingested a day, diabetes risk was increased by 15 percent, and a similar finding linked fructose sweetened beverages with greater visceral belly fat and insulin resistance in teenagers. Aside from causing visceral belly fat gain, diabetes risk, and lower metabolic rate, fructose intake is thought to lead to elevated blood triglyceride levels, which is a primary indicator of heart disease risk.
All of these negative effects are set off by what happens with the liver when too much fructose enters the system. The liver can process a small amount of fructose efficiently, such as the amount found in a serving of blueberries or raspberries. But more than a few grams gets converted quickly by the liver into fat, and the liver appears to favor putting the fat into muscle, the abdominal cavity, and the liver itself. All this fat is called visceral fat and it is the worst kind for you to have because it sends out inflammatory factors that promote insulin resistance, raise triglycerides, and degrade muscle tissue.
Ten Tips To Avoid Sugar For A Better Body Composition
1) Eliminate All Processed Foods
The easiest way to avoid sugar is to eliminate all processed foods. Opt for whole foods: Organic meat, whole milk dairy, nuts, seeds, beans, vegetables, and fruit.
2) Read All Food Labels
You should avoid all processed and packaged foods, but in the rare cases that you can’t, try to buy foods that don’t have added sugar. First, check the ingredient list for all of the following: Sugar, evaporated cane juice, high-fructose corn syrup, corn syrup, beet sugar, brown rice syrup, agave, honey, molasses, brown sugar, and fruit juice concentrates.
Second, check the nutrition label to find out how many grams of sugar are in the food. This may be added sugar or naturally occurring sugar, which is found in milk, plain yogurt, and fruit. Don’t worry about naturally occurring sugar as long as you eat reasonable quantities. Obviously, you want to avoid added sugars whenever possible.
3) Start By Limiting Sugar Intake to 100 Calories a Day
If you are a sugar junkie and can’t fathom the idea of eliminating sugar, start by cutting back. Shoot for 100 calories a day, which is equal to about 25 grams a day or 6.5 teaspoons.
4) Avoid All Sweetened Beverages
Avoid all sweetened beverages and all other beverages that have added sugar, including diet and regular soda, tea, sports drinks, energy drinks, etc. There is compelling evidence that sweetened beverages of all kinds are linked to accelerated fat gain, greater risk of obesity, diabetes, and other health problems because liquid sugars are turned into fat very quickly and alter insulin sensitivity.
5) Avoid Fruit Juice
Avoid fruit juice. Juice contains none of the fiber of fruit and most fruit juices have a whopping dose of added sugar. Even if they don’t, from a body composition perspective, you need to avoid them because the liquid sugar (much of which is fructose) is quickly converted into fat just like with soda.
6) Minimize Your Fructose Intake
Save your fructose intake for fruit and avoid all other forms. Most fruits are high in fiber, vitamins, and antioxidants, making them an important part of your diet. For fat loss, limit your intake to 5 to 10 grams of fructose a day, with very active individuals maxing out at 20 grams. Lower fructose fruits and vegetables include most berries, nectarines, grapefruit, avocado and tomatoes. Bananas, apples, and pears are on the high end of the scale.
7) Don’t Add Sugar To Foods or Beverages
If you currently drink tea or coffee with added sugar, stop.
8) Accept that There Is No Healthy Sugar
Although added fructose may be the worst sugar because of how it slows metabolism and halts fat burning, there is NO nutritional value in any form of sugar except possibly honey. For optimal body composition, avoid ALL sugar. Be aware that “healthier” sweeteners are a myth—agave is one of the worst sweeteners because it is almost pure liquid fructose with an even higher fructose content (88 percent) than high-fructose corn syrup!
9) Avoid Diet Sweeteners
Avoid diet soda and other diet sweeteners because many are chemically derived and have been linked with severe health problems and cancer risk. Ingesting sweeteners such as aspartame, splenda, etc., increases your toxic load, and there is evidence that humans naturally use sweet taste to predict the caloric content of food. Eating sweet non-caloric substances may degrade this predictive relationship, leading us to eat more calories, and producing fat gain.
For example, controlled studies of rats have found that feeding the animals artificially sweetened food reduces the correlation between sweet taste and the caloric content of foods, resulting in increased energy intake, fat gain, and a blunted thermic response to sweet-tasting diets. This means the rats’ bodies adapted to burn fewer calories in response to the same amount of food intake, indicating a slower metabolic rate.
10) Enjoy Stevia in Moderation
Stevia is a non-caloric sweetener that comes from the stevia bush, which is native to South America. It has been found to improve glucose tolerance and may help fight diabetes. Other studies have shown it can lower blood pressure and may convey additional health benefits. Stevia doesn’t cause an insulin release but it does need to be metabolized by the body, which happens via a detoxification through the liver and kidneys. So, it’s not turned into fat or used as energy in the body, but it still must be processed and excreted, meaning you don’t want to eat huge quantities.
Why are we not all eating this wonder food?
The benefits of coconut oil truly reach far and wide, but certain components of this tropical oil stand out for their valuable contribution to good health. Lauric acid, a medium-chain fatty acid found mainly in coconut oil, is one of these prized substances. Pure coconut oil contains about 50 percent lauric acid, and is the most abundant natural source of lauric acid available.
How the Body Uses Lauric Acid
When lauric acid is present in the body, it is converted into monolaurin, a monoglyceride compound which exhibits antiviral, antimicrobial, antiprotozoal and antifungal properties. It acts by disrupting the lipid membranes in organisms like fungus, bacteria and viruses, thus destroying them.
The compound monolaurin is an effective treatment for candida albicans and fungal infections like ringworm and athlete’s foot. Monolaurin also specifically targets bacterial infections as well as lipid-coated viruses like herpes, the measles, influenza, hepatitis C and HIV. Researchers in the Philippines have even begun studies to prove the effectiveness of lauric acid against HIV/AIDS because of its strong antiviral properties. Plus, lauric acid is basically non-toxic, which gives it a distinct advantage over modern pharmaceutical drugs that are typically used to fight viruses, bacterial infections and fungal infections.
Without a plentiful source of lauric acid, the body cannot produce monolaurin, and all of these important benefits are lost. Many people who regularly consume coconut oil experience less sickness. Breast milk is the only other natural source that contains such a high concentration of lauric acid, which could explain the drastic decrease of infections of all types in breast-fed babies.
A Missing Element in Today’s Diet
The lauric acid content of foods and infant formulas has been rapidly decreasing over the years. Manufacturers and consumers alike have turned from using coconut oil and have replaced it with cheap vegetable oils, obliterating lauric acid intake in the process.
There is no recommended daily allowance (RDA) for lauric acid, but as a guideline, Dr. Mary G. Enig suggests adults and growing children can benefit from an intake of 10 to 20 grams of lauric acid per day. It’s interesting to note that nursing babies consume up to 1 gram of lauric acid per kilogram of body weight per day.
You can get about two grams of lauric acid from one tablespoon of dried coconut, and quality coconut milk will contain about three and a half grams per two ounces. But coconut oil by far contains the best concentration of lauric acid – about seven grams per tablespoon.
Renowned coconut oil experts like Mary Enig and Bruce Fife recommend the average person eat about three tablespoons of coconut oil each day. This amount will not only provide protection against bacteria and viruses, but it will also increase your metabolism and improve the condition of your skin and hair, in addition to many other benefits.
To reap the full benefits of using coconut oil, choose a high-quality source that offers coconut oil in its best form: organic, cold-pressed and extra virgin.
Call 01202 671783 now to order your coconut oil.